Re: The Shed 'O Pain
 

Saturday 1/16/21
Bouldered at Rock Mill with Kent.

Today 1/18/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Trapbar Deadlift 205#
One Armed DB Bench Press 60#
TRX Inverted Row w/45# plate on chest

Rogue Echo Bike
5 ROUNDS:
Sprint :20 / Rest 1:40
50 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70# (1 each w/70#)

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Re: The Shed 'O Pain
 

3 problems
5 kb windmills each arm 35#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -30#

Worked in:
5 sets of 5 Ab Wheel Roll Outs
deep squat holds

Re: The Shed 'O Pain
 

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
Goblet Squats x 4 reps 60# DB + 20#
30 seconds rest
KB Press x 4 reps three sets w/35 and three w/44# KBs
30 seconds rest
Neutral Grip Pull Ups x 4 reps +20#
30 seconds rest

Rogue Echo Bike
2 miles for time:
4:54
73 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Re: The Shed 'O Pain
 

Saturday 1/23/21
Bouldered at Rock Mill with Kent. Pretty good day. 1 blue, 3 orange, and 1 white.

Today 1/24/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

5 sets of:
Zombie Squats x 5 55, 65, 75, 75, 75#
30 seconds
Weighted Push Ups x 5 +50# Sandbag on back
30 seconds
TRX Inverted Rows x 5 reps + 35#
30 seconds

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 70#
L-Sit on Parallettes-seconds
10:19

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Re: The Shed 'O Pain
 

3 problems
5 kb windmills each arm 35#, 44, 44#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -30#

Worked in:
10 sets of 5 banded push ups
deep squat holds

Re: The Shed 'O Pain
 

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlifts x 3 reps 4 sets w/ 205# & 4 w/225#
30 seconds rest
KB Press x 3 reps four sets w/35 and four w/44# KBs
30 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
30 seconds rest

Rogue Echo Bike
5 ROUNDS:
Sprint :20 / Rest 1:40
51 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Re: The Shed 'O Pain
 

Saturday 1/30/21
Bouldered at Rock Mill with Kent.

Today 1/31/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Back Squats 95, 115, 135#
One-Armed KB Floor Press 62# 62# 70#
TRX Inverted Row +50# sandbag

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
51 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 9 kettlebell Swings 0-1 88#
1-2 9 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#